Monday, 15 August 2022

FREE day this week, Friday, 19 August!!

Legends online qualifier REGISTER HERE!

 

Conditioning:

60/48 Calories ski

50 Kettlebell swings (53/35)

Rest 2:00

50/40 Calories bike

40 GHD sit-ups

Rest 2:00

40/32 Calories row

30 Bar-facing-burpees

Rest 2:00

300m Run

20 Clusters (135/93)

 

For score and time

 

 

 

 

 

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Friday, 05 August 2022

Strong work to all the members who participated in the 2022 Fitness Challenge! Here are the winners….

Rx men: Henry Smith

Rx Women: Michelle Millstead

55+ Men: John Grace

55+ Women: Vernice Bersche

 

Legends online qualifier REGISTER HERE!

 

Conditioning:

25/20 Calories biked

20 D-ball cleans (100/70)

30 Shoulder to overhead (95/63)

40/32 Calories rowed

30 Wall-ball shots (20/14)@(10/9′)

20 Toes-to-bar

400m Run

 

For time

(15:00 cap)

 

Strength:

Overhead squat

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

 

For quality

 

 

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Tuesday, 02 August 2022

Legends online qualifier REGISTER HERE!

 

Conditioning:

2022 Monster Games WODs 7 & 8

 

20 Handstand push-ups

20 Bar muscle-ups

20 Handstand push-ups

 

For time

(5:00 cap)

 

…Rest 1:00 then…

 

100 Double unders

50 Chest to bar pull-ups

100′ Overhead dumbbell walking lunges (2 x 35/25)

 

For time

(7:00 cap)

 

 

 

Strength:

Clean

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

 

For quality

 

…OR…

Make-up a Lift

1-rep max

 

For max load

 

 

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Tuesday, 19 July 2022

It is always great to have Ape Nation family members show up and support our athletes!!

Come join the MP family this Saturday for a FREE WOD at 0900!!

No CrossFit experiences needed.

 

Skill:

10 Single leg kettlebell crossovers (5/leg)

0:30 Rest

10 Glute bridges with a 0:20 pause at the last rep

0:30 Rest

 

4 Rounds for quality

 

Conditioning:

25/20 Calories ski

30 Push-ups

35 Kettlebell swings (53/35)

40 Wall-ball shots (20/14)@(10/9’)

40/32 Calories biked

35 Kettlebell sumo deadlift high pulls (53/35)*

30 Pull-ups

25/20 Calories rowed

 

For time

(20:00 cap)

Compare to Friday, 17 December 2021

*Athletes must use same kettlebell weight for both the kettlebell swings and the sumo deadlift high-pulls

 

 

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Monday, 04 July 2022

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

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Wednesday, 22 June 2022

This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022. She was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years. She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband, Ruben, and 22-year-old daughter, Adalynn. The workout was designed by Shotgun CrossFit (Uvalde, TX) where Eva was a dedicated member. 

The rep scheme signifies:
– 5 rounds for the month of the incident
– 24 Double-Unders for the day
– 19 Toes-to-Bars for the number of students who lost their lives
– 2 Clean-and-Jerks for the 2 teachers who lost their lives.

 

Conditioning:

Hero WOD, Partner WOD

“Eva Strong”

24 Double-unders (together)

19 Toes-to-bar (~equal work)

2 Clean and jerks (205/135)

400m Run (together)

 

5 Rounds for time

 

Accessory Work:

8 Straddle seated double dumbbell strict press*

1:30 Rest

 

3 Sets for quality

*Athlete can either build in weight each set or stay at same weight across all sets

 

 

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Friday, 03 June 2022

Memorial Day MP Family!!

The following classes are canceled today only. We sincerely apologize for any inconvenience.

Friday 0630, 0845

 

Skill:

7 Ring rows*

0:30 Rest

7 Glute bridges with a 0:20 pause at the last rep

0:30 Rest

 

4 Rounds for quality

 

Conditioning:

25/20 Calories skied

30 Push-ups

35 Kettlebell goblet squats (53/35)

40 Pull-ups

40/32 Calories biked

35 Kettlebell sumo deadlift high pulls (53/35)*

30 GHD sit-ups

25/20 Calories rowed

 

For time

(20:00 cap)

*Athletes must use same kettlebell weight for both the kettlebell swings and the sumo deadlifts

 

 

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Saturday, 28 May 2022

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited! 

 

Conditioning:

4-person team WOD

Conditioning:

“All in this together”

80 Burpees-over-rower

80 Handstand push-ups

80 Calories assault bike

80 DB step-overs (20″) @ (70/50)

80 Toes-2-bar

160 Double unders

80 Calories skierg

80 Pull-ups

80-ft Right-arm DB overhead lunge (70/50)

80-ft Left-arm DB overhead lunge (70/50)

80 Calories rowed

 

For Time

*Equal work required. One at a time working. Tag between exercises.

 

 

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Friday, 13 May 2022

Get your MP spring/summer gear here!

Join us this Saturday at 0900 for a FREE WOD!

No CrossFit experience needed!

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Arch hold

0:30 Rest

10 Hollow-arch swings on bar (holding a yoga block between your legs)

0:30 Rest

 

3 Rounds for quality

 

Conditioning:

50/40 Calories biked

40 Double-unders

30 Wall-ball shots (25/16)@(10/9′)

20 Chest-to-bar pull-ups

10 Thrusters (135/93)

5 Bar muscle-ups

 

For time

(15:00 cap)

 

 

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Friday, 22 April 2022

 

Conditioning:

2022 CrossFit Games Age Group Online Qualifier WOD 2

50 Overhead squats (95/63)

40 Bar-facing-burpees

40 Alternating stationary back rack lunges (95/63)

30 Bar-facing burpees

30 Cleans (95/63)

20 Bar-facing-burpees

20 Alternating pistols

10 Muscle-ups

 

For time

 

 

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Tuesday, 12 April 2022

Join us this Friday, 15 April, for a FREE WOD at any class time. 

No CrossFit experience needed!

Get your MP spring/summer apparel HERE !

Conditioning:

500m Ski

50′ Handstand walk

400m Row

40 Wall-ball shots (20/14) @ (10/9’)

30 Calories bike

30 GHD Sit-ups

200 Speed skips

20 Front squats (95/63)

100m Run

10 Bar-facing-burpees

 

For time

(20:00 cap)

 

Strength:

Back squat

3 reps at 80% 1-RM

4 Sets for quality

 

 

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Monday, 04 April 2022

 

Conditioning:

MPCF Board WOD

“Filthy Fifty”

50 Box Jumps (24/20″)

50 Jumping Pull-ups*

50 Kettlebell Swings (35/25)

50 Walking Lunges

50 Knees-2-Elbows

50 Push Press (45/30)

50 Back Extensions

50 Wall-Ball Shots (20/14) @ (10/9′)

50 Burpees

50 Double Unders

 

For Time

(32:00 cap)

*Games standard

Compare to Wednesday, 01 May 2019

 

 

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Wednesday, 30 March 2022

Join us TODAY for a FREE WOD at any class time!

No CrossFit experience needed!

 

Conditioning:

“Sail Away”

35 Pull-ups

35 GHD Back Extensions

35 Double Unders

35 Weighted Walking Lunges (45/35)

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Knees-2-Elbows

35 Calories Rowed

35 Box Overs (24/20″)*

 

For Time

*No touching box

Compare to Friday, 12 March 2021

 

 

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Friday, 25 March 2022

No 0630 class this Friday. Sorry for any inconvenience.

 

Conditioning:

From 0:00 until 7:00 complete one round of the following:

30/24 Calories rowed

20 Burpee box jump overs (24/20″)*

10 Snatches (135/93)

 

For time**

 

…Rest from 7:00 until 17:00, then…

 

From 17:00 to 23:00 complete two rounds of the following:

20/16 Calories biked/skied

15 Toes to bar

10 Handstand push-ups

 

For time

*Burpee box jump overs must be performed facing the box

**If athlete finishes before the 7:00, take the additional rest until the 17:00 minute

 

 

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